By the team at Pontifex Physiotherapy, Sutherland

Knee pain is one of the most common issues we treat at Pontifex Physiotherapy, affecting everyone from weekend warriors and runners to parents, tradies, and older adults. Whether your pain came on suddenly or has been slowly building over time, understanding the cause of the issue is the first step to effective treatment.

Let’s break down the top 5 reasons knees give us trouble—and what you can do about it.

1. Patellofemoral Pain Syndrome (PFPS)

Also known as “runner’s knee,” PFPS is pain around or behind the kneecap. It’s often aggravated by squatting, stairs, or long periods of sitting. While common in runners, we also see it in office workers, teens, and active adults.

What causes it?

• Poor hip or foot control
• Weak quads or glutes
• Overtraining or sudden changes in load
• Patellar tracking issues

How we treat it:
We focus on correcting movement patterns, strengthening key muscle groups, and modifying activities while you build tolerance.
👉 Learn how we treat knee pain at Pontifex

2. ACL Injuries

A torn ACL (anterior cruciate ligament) is a serious injury—often caused during pivoting, jumping, or deceleration sports. Whether you’ve had surgery or not, your rehab plan plays a massive role in recovery.

What causes ACL injuries?

• Rapid change of direction
• Landing awkwardly
• Previous knee weakness or instability

Struggling post-surgery?
You’re not alone. Read this if your ACL recovery isn’t going as expected.

Want to understand your ACL better?
👉 Start with this ACL deep dive

3. Meniscus Tears

The meniscus is the cartilage that cushions your knee joint. Tears can be sudden (often during sport) or degenerative (due to wear and tear over time).

Common signs:

• Clicking or locking in the knee
• Pain with twisting or deep knee bends
• Swelling or stiffness

Can you avoid surgery?
In many cases, yes—with the right rehab, strength training, and load management. Our team can help you figure out the best path forward.

4. Osteoarthritis

This is a gradual wearing down of the cartilage in your knee. While it’s common with age, it doesn’t mean you have to stop moving.

Symptoms:

• Stiffness in the morning or after sitting
• Pain during activity, easing with rest
• Crunching or grinding sounds

Our approach:
We help you build strength, stay mobile, and reduce flare-ups—without relying solely on injections or surgery.
👉 Explore how we help older adults stay active

5. Poor Movement Patterns & Overload

Sometimes the pain isn’t from a single injury—but from doing too much, too soon, or with the wrong mechanics. This is especially common in runners, gym-goers, and active people who don’t realise they’re compensating.

What to look for:

• Hip or foot weakness
• Poor control during squats, lunges, or running
• Sudden increases in training or load

What to do:
A full movement assessment can uncover these issues before they become long-term pain. We often include gait analysis, strength testing, and video feedback.
👉 See how we guide recovery with a whole-body approach

Knee Pain Isn’t the End of the Road

Whatever the cause, knee pain is rarely something you “just have to live with.” At Pontifex Physiotherapy, we tailor every treatment to the person—not just the condition—so you can get back to doing what you love with less pain and more confidence.

📅 Book your knee pain assessment today
🦵 Want to talk to a physiotherapist first? Contact us here